The one-arm dumbbell row trains the muscles of the upper back using one dumbbell at a time, with the opposite hand and knee supported on a bench, genuinely useful for building pulling strength and supporting good posture.
Resistance exercises can be valuable for strength and function, but technique, load, training history and individual health conditions matter. People with current spine symptoms or recent surgery may require an individually adapted programme.
Exhale during the effort (as you pull up) and inhale during the easier phase (as you lower down).
Sets
2-3 sets per arm
Reps
8-12 repetitions per arm
Duration
Under 15 minutes
Rest
60-90 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets per arm, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Return to the bodyweight or resistance band row, or use a lighter dumbbell.
Increase the load gradually, slow the tempo, or add a brief pause at the top of each repetition.
Primary Muscles
Latissimus dorsi, Rhomboids
Secondary Muscles
Biceps, Rear deltoids, Core
Movement Pattern
pull
Choose a load that allows you to complete the planned repetitions with controlled technique while retaining approximately 2-3 repetitions in reserve. Ensure the bench is genuinely stable. Put the dumbbell down safely after the set. Do not exercise through significant pain. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
What if I don't have a pair of dumbbells?
Try the regression noted above, or browse the Exercise Explorer for a similar movement using different equipment.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References